Category Archives: M-W

Metabolic and Weightlifting Movements

Weighted Pullups and Cable Pulls then Row and BB Rows

By | | , , , , ,
Comments Off on Weighted Pullups and Cable Pulls then Row and BB Rows

Take 15 minutes and work on Handstands.

  • Frog Stand
  • Frog Stand Press to Handstand (against wall)
  • Handstand Hold (against wall or free standing)

Then every 2 minutes for 10 minutes

  • 3 x Weighted Tempo Pullups 30×3 @ 10kg

Then 2 rounds of

  • 10 x Cable Pulldowns @ 70lbs/32kg

Then AMRAP in 2 minutes

  • Row 400m
  • Max Bent Barbell Rows in remaining time @ 95lbs/43kg
  • Rest 2 minutes then repeat for a total of 3 sets

Results: Metcon 10-8-6 reps Bent Rows.

DB Press and TRX Rows then Snatches, C&Js and Box Jumps

By | | , , , , ,
1 Comment

15 minutes and work on Handstands.

Then 5 rounds of

  • 8 x Seated Dumbbell Press @ 16kg per hand
  • 8 x TRX Reverse Rows

Solo version of the CF New England WOD from March 30.

For time, with 1:1 work/rest ratio…

  • 20 x Power Snatch @ 65lbs/31kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 20 x Clean and Jerk @ 65lbs/31kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 15 x Power Snatch @ 85lbs/39kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 15 x Clean and Jerk @ 85lbs/39kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 10 x Power Snatch @ 95lbs/43kg
  • 10 Box Jumps
  • Rest 1:1 with Work
  • 10 x Clean and Jerk @ 95lbs/43kg
  • 10 Box Jumps

Results: Metcon 30:52.

Bench Press then KB Swings, Marches and Reverse Lunges

By | | , , , , ,
Comments Off on Bench Press then KB Swings, Marches and Reverse Lunges

4 rounds of

  • 5 x Bench Press @ 90% of 3RM

Then 2 rounds of

  • Max unbroken Alternating Single Hand Elevated Pushups (l+r=1rep)

Then EMOM for 16 minutes (4 rounds of each movement)

  • Minute 1 – 20 x Kettlebell Swings
  • Minute 2 – 20 x Single Kettlebell Suitcase March with Kettlebell in Left Hand (l+r=1rep)
  • Minute 3 – 20 x Kettlebell Suitcase March Right Hand
  • Minute 4 – 20 x Goblett Reverse Lunges (total, 10 per side)

Results: Bench Press 175lbs. Had to break sets up… 5-5-4+1-4+1. Pushups 10 and 10 reps.

Crossfit Open WOD 24.1

By | | , , , ,
1 Comment

For time, 15 minute time cap,

  • 21 x Dumbbell Snatch Arm 1 @ 21kg (Rx is 22.5kg)
  • 21 x Burpees over the DB
  • 21 x Dumbbell Snatch Arm 2
  • 21 x Burpees ove the DB
  • 15 x Dumbbell Snatch Arm 1
  • 15 x Burpees over the DB
  • 15 x Dumbbell Snatch Arm 2
  • 15 x Burpees over the DB
  • 9 x Dumbbell Snatch Arm 1
  • 9 x Burpees over the DB
  • 9 x Dumbbell Snatch Arm 2
  • 9 x Burpees over the DB

Results: 13:27.